Baked whole fish with grapefruit

Baked whole fish with grapefruit

About this recipe:This colourful recipe offers an intriguing combination of citrus and fennel flavours that taste wonderful together. Serve with baked jacket potatoes and vegetables such as steamed baby carrots and marrow.

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Ingredients
Serves: 4

2 large pink grapefruit

2 tbsp extra virgin olive oil

2 large onions, halved through the stalk and sliced crossways

1 large bulb of fennel, thinly sliced

2 garlic cloves, crushed

1 tbsp fresh thyme leaves

120 ml (4 fl oz) dry white wine or vermouth

4 bay leaves

4 whole tilapia or red mullet, about 225 g (8 oz) each, cleaned

juice of 2 oranges

½ tsp chilli purée, or to taste

salt and pepper

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MethodPrep:20min › Cook:25min › Ready in:45min

Preheat the oven to 200°C (400°F, gas mark 6). Working over a bowl to catch the juices, peel the grapefruit and slice between the membranes to cut out the segments, dropping them into the bowl. Squeeze the juice from the membranes into the bowl.

Heat the olive oil in a large frying pan over a moderate heat. Add the onions and fennel and cook for about 4 minutes, stirring frequently, until the onion has softened and started to brown. Reduce the heat and add the garlic, thyme and wine or vermouth. Cook for 2–3 minutes, stirring frequently, until the wine has reduced by half. Season with salt and pepper to taste.

Turn the vegetables into an ovenproof dish large enough to hold the fish. Put a bay leaf in the cavity of each fish and season them. Lay the fish on top of the vegetables and scatter over the grapefruit segments, reserving the juice.

Put the grapefruit juice into a measuring jug with the orange juice. If needed, top up with water to make 300 ml (10 fl oz); if there is more juice than this, it can all be used. Stir in the chilli purée and pour the juice over the fish and vegetables. Cover with foil and bake for about 25 minutes or until the fish will flake easily. Serve hot.

Some more ideas

Monkfish fillets can be used for this recipe instead of whole fish. * For salmon baked on samphire, use 4 pieces of skinless salmon fillet, about 140 g (5 oz) each. Rinse 340 g (12 oz) samphire well to remove saltiness, and pick over to remove any woody stalks. Sauté 1 red onion, sliced, in 2 tbsp extra virgin olive oil until soft and golden, then mix with the samphire and turn into a baking dish. Lay the salmon fillets on top, season with pepper to taste and arrange the grapefruit segments over them. Mix together the fruit juices and chilli purée and pour over the fish. Cover with foil and bake for 20 minutes.

Plus points

Tilapia is an excellent source of phosphorus and a good source of calcium, both minerals involved in the maintenance of healthy bones and teeth. * Grapefruit is an excellent source of vitamin C, and pink and ruby grapefruit also contain the antioxidant beta-carotene.